“Today, you’ve got a decision to make. You’re gonna get better or you’re gonna get worse, but you’re not gonna stay the same. Which will it be?” – Every Football Coach during two-a-days
It felt good to Q again. The feeling I’m talking about is about creating, planning, leading, being uncomfortable… It’s worth it. Choose to get better.
The Thang:
Mosey towards the great lawn.
COP #1 – IC: Plyo Warmup
• 20 x Seal Jacks
• 20 x Squat Jacks
• 20 x SSH
• 20 x Plank Jacks
• 20 x Single Leg Iso Hops (Left x10 / Right x 10)
• 30 x Burpees
Twas Wed Jan 6th, aka King’s Day, aka Epiphay, aka Twelve Night which, among other things, marks the official start of Mardi Gras Season and first day to officially eat king cake. Ironically twelve PAX showed up to hone their minds and torsos in preparation for weeks of sugar and carb consumption. Here’s what we did:
Disclaimer, followed by the plan for the day, followed by a mosey down Roosevelt Mall with a warmup pit stop:
IW, WM, Bead Wave (overhead wave w/calf raise), toy soldiers, AC, self love
Mosey to the LCM parking lot to recognize MABA and the month of the burpee with burpees x10, burpees x9, then a mosey to the track
PAX circled up for a circuit to ring in 2021 with (21) one minute AYG rounds of various exercises with a 15 recovery in between. Added twist was to call out at each increment of 5 as to keep everyone on course.
T-MERKINS
SIDE LUNGES R
BOX CUTTERS
SIDE PLANK KNEE TO ELBOW R
BUTTERFLY SITUP
HIP SLAPPER
SQUAT
Cool down lap around the track.
Rinse & Repeat first 7 rounds with added bonus of dirty talk from Sheetrock to offset the music/power outage on the tunes and timer.
Then 7 one minute rounds of BURPEES AYG. T-claps to Catfish for claiming the title of “King” of the morning with 140-ish total burpees!
COT that included prayer intentions for the Brehm family, the Vega family, guidance to focus on positive not negatives, along with a festive and safe carnival season.
Lovely morning on the lake with 8 PAX: Quiche, Jingle Vader, Da Parish, Bongo, Surge, High Rise, Abacus, Catfish (Q).
Started with a mosey over to the base of Canal. Warmed up with SSH, 8-counts, Peter Parker Peters, Shoulder Taps, 100s, Slow V-Ups, Catalinas, Floyds, SSH, and Imperial Squat Walkers.
Moved to a Dora with 100 burpees, 200 merkins, and 300 flutter kicks (1 is 1). Runner ran backwards up canal to the top, duck walked across the median, then ran back. As people finished, did LBCs and dying cockraches waiting for the six.
Moseyed back to flag zone for some monkey humpers and COT.
Overcast, 63 F, Feels like 63 F, Humidity 90%, Wind 8 mph
from the South
The Thang
27 Pax tried a new route today, crossed the Cabrini Bridge and then went over and back on the Wisner overpass. We ended up on the back side of the track and ran laps for the 6. Distance ended up being about 3.5 to get to the track.
NMM
T-claps to the Ruckers that got started at 4 am
and got in close to 8 miles – Hokie, Gideon, and Thumbwar
Good to see SFx this morning. He also rucked. Will rucking become a thing in NOLA?
I like that this route involves the Wisner
Bridge, but it’s a little short. Maybe
next time we do it we will add another small loop that involves the Bridge a
second time.
15 PAX joined YHC on a beautiful, calm Saturday. The temp was 48 degrees F, which was perfect weather for a beatdown. Today marked YHC’s 2 year anniversary of joining F3 and was also first day of Chinese New Year (Year of the Rat). YHC gave his standard disclaimer and ran to the great lawn for some warm-up exercises.
The PAX did the following warm-up exercises in cadence:
SSHs x 20
Forward Arm Circles x 10
Backward Arm Circles x 10
Windmills x 10
Imperial Walkers x 20
Peter Parkers x 15
MCs x 15
Parker Peters x 15
The PAX formed 2 lines in Indian Run
formation and jogged from the great lawn to the track.
At the track, the PAX circled up to do some Dirty McDeuce.
First Set:
Slow Merkins x 10 IC
Squats x 20 IC
Flutterkicks x 20 IC
Then ran to the middle of the football
field and back.
Second Set:
Shoulder Taps x 20 IC
Lunges x 15 IC
Hello Dolly x 15 IC
Then ran to the middle of the football
field and back.
Third Set:
Burpees x 10 OYO
Jump Squats x 15 OYO
LBC’s x 20 IC
Then ran to the middle of the football
field and back.
The PAX formed 2 lines again in Indian
Run formation and moseyed to the fountain in front of NOMA. Each PAX
partnered up for Dora 1, 2, 3.
DORA 1, 2, 3
100 Step-ups – while one PAX was
doing the step-ups, the other PAX was Rat Crawling (thanks to
Popalock for reminding the Q to stick with the Year of the Rat theme)
instead of Bear Crawling from the fountain to the 2nd set
of the steps in front of NOMA and back.
200 declined shoulder taps – while
one PAX was doing the shoulder taps, the other PAX was lunge walking
from the fountain to the 2nd set of steps in front of NOMA
and back.
300 LBCs – while one PAX was doing
LBC’s, the other PAX was bunny hopping the same distance as above and
back. Flap Jack until all exercises were completed.
SPRINT
Upon completion – Picked a different
partner and went to the field next to NOMA. Each PAX lined up by the
first tree.
First Set:
One PAX sprint to the 4th
tree and did 5 hand-release merkins and sprint back and tagged his
partner. Flap jack until each PAX did 3 rounds of the sprint.
Second Set:
One PAX sprint to the 4th
tree and did 10 SSHs and sprint back. Flap jack until each PAX did 3
rounds of the sprint.
The PAX then moseyed back to the flag.
Everyone ended the day with a 2 min plank (1 minute in high plank
and the final minute in low plank).
COT. I am very grateful to be able to workout with the PAX on a regular basis. I never take it for granted the fact that I am able to attend F3 workouts 2 years straight. I hope to do this for a very long time. SYITG.
My how time flies. I have been getting up to workout at 5:30 3-4 times a week for 1 whole year. It was a major lifestyle change and I could not be more appreciative for my boy YaMomAnEm getting me out here and off my lazy butt. 16 men joined me at The Foundry for what I hoped would be a fun filled and full body beatdown. Disclaimer was given and off we moseyed to the track.
Warm Up:
SSH x 20 IC
Windmills x 10 IC
Self love x 15 IC
Track grabbers x 15 IC
Arm circles x 10 each fwd/rev IC
Thang #1:
The previous night I, along with multiple members of F3, attended the Lakeview Civic Improvement Association meeting regarding all the crime that has been going on in the city. In honor of this we split into 2 lines and did a Prisoner Indian Run over to the cement cylinders outside of the Children’s Museum. Here is where we spread out to perform Butkus. 1 minute of step ups then a 30 second rest break. 2 rounds for each leg for a total of 4 rounds.
Thang #2:
Mosey over to The Foundry where we split up into 6 groups of 3 (there was 1 group of 2). 6 stations consisted of:
Burpees (the counter)
Jump the snake
Lunges
Mountain climbers
Dips
Monkey bars
First round completed with 15 burpees. 1 minute rest break. Second round completed with 10 burpees. I opted to use the monkey bars as they were originally intended and each member of their group would swing across the bars back and forth until time was called. My apologies to everyone 6 ft and taller.
Thang #3:
Mosey back to the warm up spot at the track and sweep the 6. Just enough time to squeeze in The Gross. 12 reps of 12 exercises. Some IC. Some not. Follow the Q’s instructions (looking at you Rudy).
Low slow Squats
Jumps (don’t let heels touch ground)
R side lunges
L side lunges
Floyd Mayweathers
Carolina Dry Docks
Diamond merkins
Nolia Clap (overhead hand claps)
Flutter kicks
Hello Dollies
Box Cutters
Freddy Mercury’s
Mosey back to the flag. May have been 1 minute over but we’ll survive. Count off, name-o-rama, announcements, intentions, and sweaty ball of man.
My thanks again to all the men of F3 for continuing to push me both physically with each beatdown and mentally when trying to construct the beatdowns as Q. It’s been an honor and a pleasure and I can’t wait for the next year.
It’s
been a little while since YHC Q’d the 610 Stomp, so it was time to bring back a
crowd pleaser: Good Morning Burpees!
14
Men stood ready to take on the challenge, including 1 FNG, courtesy of DaParish
EH!
The clock hit 0530, time to
give a disclaimer, then:
Simple Instructions: Run the traditional route and say Good
Morning to everyone you see (30 feet between groups). If they say Good Morning back, only do 5
Burpees. If they don’t say Good Morning….10
Burpees. If anyone pesters for a “Good Morning”
then 15 Burpees.
YHC probably picked a bad
morning for this, as there were few pedestrians out and about on such a cold
day. YHC and DaParish did not come
across anyone until on the way back, which accounted for around 30 burpees.
COT, Countoff, Name-o-rama, announcements,
intentions, closed with a prayer to the Sky Q…
In Tupelo, Mississippi, on January 8, 1935, in a two-room shotgun house in East Tupelo, then a separate municipality that some called the “roughest town in north Mississippi,” Elvis Aaron Presley was born. Times were hard in the U.S., especially in the South, when Elvis Presley entered this world. To be born poor then was not unusual. What was unusual about Elvis at his birth is that he was a twin. His twin brother, Jesse Garon, did not survive, making Elvis what is called today a “twin-less twin.”
W/U
SSH x 35
HB x 35
IW x 35
AC x 18, Reverse x 17
The Thang
Don’t Be Cruel
Burp & Merk to 10 Merkins
All Shook Up
Sit on your “throne” like Elvis and in COT style state your Hospital Name, F3 Name, & Favorite Elvis Song. Hold until the end of the COT. (Jailhouse Rock is the clear favorite among F3 PAX. I’m sure it had nothing to do with the fact that it was the first song mentioned).
We Can’t’ Go on Together with Suspicious Minds
Lunge Indian Run from track to road, then Indian
Run to NOMA
Find your twin Jesse Garon Presley for Dora 1-2-3
100 Merkins
200 Squats
300 LBCs
Indian Run back to the Flag.
Counterama, Namerama, COT. Happy Birthday Elvis!
Thank you for the opportunity to Lead, Thank you very much,
22 men came out in the
darkened gloom to kick off 2020 with the 610 Stomp. No better way to start the
year than a good run with your 22 best friends.
The Thang
YHC started with the basic
disclaimer and gave the instructions for the morning run. Run out to the Wisner
Bridge. Celebrate our run to the bridge with 10 celebration burpees. Run and
back and forth over the bridge until the Q calls the time. Celebrate the end of
the bridge runs with 10 more celebration burpees and run back to the flag.
Important lesson
learned this morning: Don’t follow Shuffles. Shuffles will go the long way.
Shuffles can run faster than you, so take the short way to arrive at the same
time as Shuffles.
The Pax followed
Shuffles the long way to the bridge and completed the 10 burpees at the base of
the bridge. The pax proceeded to run back and forth over the 610 until YHC
rounded everyone up to do 10 more burpees at 6:05. The pax ran back to the flag
for the end.
The Conclusion
Count-off, Name-O-Rama,
and one FNG. The Pax was off their game with name suggestions outside of Hawg
who wanted to name the FNG something Canadian since the FNG was from Detroit.
YHC went with Crazy Cat Guy. I hope he returns.
Thank you for the
opportunity to lead. May we all lead and push one another throughout 2020.
After reading the email this morning, it occurred to me that I may have forgotten something important last week. It wasn’t my wife’s birthday, remembered that. Thanksgiving? Who could forget it. Black Friday? My coffee at uptown PJ’s only cost an arm and half a leg in celebration of Black Friday, so it wasn’t that. No, YHC may have (allegedly) forgotten (potentially) to post a BB from the Foundry this week. I may have (according to some sources) been mentioned in the weekly email. For this – if it refers to me – I am deeply sorry (allegedly). Regardless, as I have gotten on others before about failing to post a BB, no excuses. Just like it’s better to send a wedding gift six months late than not at all, please allow the following to serve as YHC’s BB from last week.
On Wednesday, we were joined by 1 FNG and 3 out of towners – Side Effects, Charmin, and Uptown Girl – for out traditional foundry workout, consisting of offensive music, an appropriate amount of mumblechatter, and Tabata. The mumblechatter is because we always forget the rotation halfway through; Tabata is because it’s a rockin good time; and offensive music is required by law as a tribute to Jesus Juice, whose playlists consist mainly of people screaming obscenities over 300 beats per minute.
But first, on a muggy morning, we did a quick warmup on the track of
SSHx20
Arm Circlesx20
Mountain Climbersx20
IWx20
Self love OYO as we walked to the lanes of the track
From there, the usual: 2 lines, Indian Run to the Foundry.
When we arrived, 8 stations of Tabata, consisting of
Snake Derkins (just a Derkin on the thing we call a snake, not some cool new exercise that involves slithering around while doing merkins. although….)
Upright rows
seated dips
Squats
Shoulder taps
Hanging crunches
Plank + alternating arms up in the air
Burpees
We got 5 rounds in, and Indian ran back to the track for some cyo Mary, including
LBC’s
Doctor W’s
flutter kicks
something else
We moseyed to the flag where we arrived at 6:15 sharp. COT, prayer, and then coffeeteria at PJ’s on Canal. Thanks for coming out. – Kuch
